Turbo Tax

CrossFit Vultus – CrossFit

Warm-up

14 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo (Down)

Inch Worm (Back)

Spiderman (Down)

Ape Walk (Back)

Crab walk (Down)

Lateral Lunge w/overhead- (Back)

Straight legged Bear Crawl (Down)

Lunge with Over Head Rotations (Back)

Activation

30 sec PVC Hinge Drill (Slow & Controlled)

30 sec each side single leg glute bridge

8 Glute Bridge Walkouts

10 Wall Slides

Movement Preparation

7 mins

Metcon (No Measure)

4 Box Step-ups (Facing Box)

6 Lateral Box Step Overs

30 Seconds Kettlebell Deadlifts

20 Seconds Russian Kettlebell Swings

10 Kettlebell Swings

5 Good Mornings

5 Elbow Rotations

5 Sumo Stance Good Mornings

5 Straight leg Deadlifts

5 Deadlifts

5 Sumo Deadlifts

Weightlifting

15 mins

Sumo Deadlift (4×5 On 2 min clock 80% of 1 RM)

7 Mins to warm up to opening weight and then a set of 5 every 2 mins

Practice Round

5 mins

Metcon (No Measure)

5 Calories

5 Kettlebell Swings

5 Box Jumps

5 Deadlifts

Performed With Workout Weight

*Use the restroom

Metcon

15 Mins

Turbo Tax (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Cal Bike/Cal Row

30 Kettlebell Swings (53/35) (M55+ 35/25)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95) (M55+ 115/85)

*Step ups are still RX

Extra Credit

,: Armored Body 2 (No Measure)

Chin Ups: 2 x (Max Reps)

Supinated Grip Rows: 2 x 25

Shrugs: 2 x 25

Standing Barbell Curls: 2 x 25

Seated Dumbbell Reverse Fly: 2 x 25
,

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